Adarq.org

1/25/14 Saturday BW=159.6

front squat 5x135, 5x165, 2x185, 8x175, 3x5x175
barbell lunge 5x135, 5x165, 2x5x185
calf raise 210# 3x20

1/27/14 Monday BW=161.4

b-ball 1.5 hours


Super bad fore-arm charlie horse this morning. no pain like fore-arm pain.

^^^^ Thanks Vag.

Definitely tried to push though it and made it worse after the initial injury.

Tonight's w/o....

1/21/14 Tuesday BW= 72.6kg

front squat 5x135, 3x165, 3x185, 3x6x175
powertec squat 12x90, 12x140, 2x12x160
calf raise 200# 3x20

It sucks when you know what it takes to make real progress, but you don't seem to have it in you anymore.

super slow comeback vag.

My running VJ is at maybe 28" these days, which is great because it was probably around 8"s in november.

I haven't tried a back squat for months. I have focused on front squats since the first of the year and that is coming along.

Today I feel strong and lean so I am on the verge of a comeback.

there was a major attack last night on a restaurant i've been to a bunch of times in kabul. no one i know was there but something like 14-16EDIT: 21 people were killed, including a friend of a friend who was the country head for the IMF. people die violently every day in afghanistan and pakistan and all the deaths are sad, but it hits a bit closer to home when it's a place i know well and could easily have been at. feeling a bit more messed up about it than i'd have expected.

Hearing about this kind of thing always makes me feel for the families and friends of the victims first as they are the ones that feel the impact the deepest. Things will most likely never be the same for them.
Secondary to that It kinda puts into perspective what a crap shoot life is for all of us.
Got to live life to the fullest, and tell your friends and family what they mean to you because you never know what tomorrow may bring.

1/16/14 Thursday BW=159.4
 
push up 3x40
pull up 3x10
dips 3x20
 
1/17/14 Friday BW=159.6
 
b-ball 1.5 hours

Weak and slow= motivation slow. Hopefully tomorrow will be another day.

1/10/14 Friday BW=159.2
b-ball 1.5 hours

1/11/14 Saturday BW=159.0
front squat 6x135, 6x145, 3x6x155
barbell lunge 5x135, 5x155, 2x5x175
calf raise 20x180, 3x20x200
ab wheel roll out 4x15

Got in 3 days of basketball last week after a multiple month hiatus. Getting my legs and lungs back.
Finally felt good enough to try some RVJ's, and is was bad. I come up a couple inches short of the ring. 
Could be worse. I am positive I am on the right track. Much hard work in front of me for this year.

& the hawks won!

1/4/14 Saturday BW=159.4

front squat 8x95, 8x115, 3x8x135
barbell lunge 5x135, 2x5x155
calf rasie 180# 3x20

After a long bit off. I'm back at it!

I was hoping to be closer to 100% but I plan on taking it easy on the road back. At least I have been able to keep my weight in check though the holidays. I will ease back into b-ball this week and see how it goes.

I rode dirt bikes for 5-6 hours last week and was stiff for a few days afterwards.

I have never really done front squats before, but I am using straps and that definitely helps make it easier.

12/17/13 Tuesday BW=159.8

chin up 4x12
push up 3x50
dips 4x25

12/21/13 Saturday BW=161.4

bench 5x165, 5x85, 4x6x205
calf raise 200# 3x20
chin up 4x12
dips 20,25,30,30

feeling better still. 

can't wait to be 100% and get back to work on my goals.